Zombie Recomp Log

Zombie Inc

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First off, I haven't done many logs and hope this one turns out decent. I have plenty of free time to update or answer questions so here goes.

I just recently placed an order for my new stack and what better way to track my results then a log. Depending on when the products arrive, I will begin sometime next week. Most likely Tuesday or Wednesday.

My goal is to see my waist line drop along with bodyfat. Currently, I am at 202lbs and my guess is 16-20% bodyfat. Most of the fat is around my waist, which is about 40 inches at the belly button.

Current Weight: 202 - Will update almost daily. Measurements will be taken weekly.

Supplementation
DCP
Hot-Rox extreme
Anabolic Pump
Drive
Lipotrophin-PM
Jacked
Purple Wraath
Sustain Alpha
Fish Oil
Creatine
Surge Recovery
Vitamin-C
Whey Protein


Workouts: 5 day split
Day 1: Back
Day 2: Chest
Day 3: Legs
day 4: Shoulders
Day 5: arms


Most sets will follow a 20/15/10/7/drop set style rep scheme. Not sure on specific exercises, but will post detailed daily workouts along with weight #s.

Cardio: Not sure how cardio will fit in, but it will probably be 2-3xs a week HIIT for 15-20 minutes on a treadmill or bike. And probably an hour of cardio after an arms/shoulder day. Depending on the time available.

Diet: This is probably where I am going to have my biggest problems. Aiming for a 40/40/20 macro, but majority of the carbs will be in the morning and right after my workout. Will post exactly what I put in my mouth in order to get a realistic view of my eating habits. I'll be honest and say that a few beers here and there will show up along with some In-N-Out. I'm weak.....


Well here we go! Will update once products arrive, but will be frequently monitoring the thread in case any questions or advice come up.
 

Zombie Inc

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Figured I'll just start updating now since my workouts aren't going to change much next week.

Wednesdays workout was

Arms + Cardio

Skullcrushers
50/20 50/15 60/10 60/7
Tricep Pulldowns
50/20 50/15 60/10 (70/7 40/10)drop
Single Tricep Pulldowns
20/20 20/15 30/10 (40/7 20/15)drop
BB Curl
50/20 60/15 70/10 80/7
DB Curl
20/20 20/15 20/10 (25/7 15/15)drop
Preacher
50/12 50/12 50/11 50/11

And an hour of cardio.


Yesterday, I did legs. All day at work I was unmotivated, but still psyched to get into the gym. Sadly, once inside the gym really felt like I had no UMPHH in any of my lifts. Here is what I accomplished:

Back Squat
135/5 185/5 185/5 190/5 205/5 - ATG
Leg Press
180/12 270/12 360/12 360/12
Seated Calf Raises
90/12 90/12 115/12
Standing Calf Raises
180/12 180/12 200/12

53 minutes of cardio(had to leave at a certain time)
30 mins @ 2.8 7.0 incline on tread and 23 minutes on a bike


Yesterdays meals were

Meal 1
Bagel + Cream Cheese and some Tritip
Meal 2
Handful of almonds + Tritip
Meal 3
60g of protein from a shake
Meal 4
Surge Recovery 20g protein 40g carbs(Post workout)
Meal 5
Corn Dog, 3-4 tiny onion rings and a heiniken

Had 2 more beers that night and a small glass of milk.
 

GhstFceTrilla

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You will have to get more serious with the diet. You aren't getting enough protein for sure from what yesterdays meals look like. I know it super hard to diet, you have to make room for some cheat meals every now and then. Bagel in the morning, get rid of that. Nothing but garbage. Try eggs or a meal replacement. Buy ALOT of chicken breasts. You will have to find creative ways to spice them to keep from getting bored. Also, you should consider getting in some vegetables. I just buy bulk frozen vegetables and choke them down. Try to save your cheat days for Fridays or Saturdays when you know you will be out partying.
 

Zombie Inc

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Yea. I know diet is my biggest problem ATM. I feel like i'm always eating, but the numbers don't show it and numbers can't lie.

Today I've already had more protein then I had yesterday. I will go ahead and switch the bagel out for Oatmeal or Eggs.
 

Zombie Inc

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Today is going to be day 1 of the log. I have received all my products and have begun taking them. My diet is my biggest weakness and I have done some modifications. I'll post the new diet shortly based around 2k calories. Here is my last shoulder workout.


Fridays Workout

Push Press
95/5 105/5 115/5 125/5 135/5

Shoulder Super Set 3 sets 15 reps for each exercise
Side Laterals 15/15 x 3
Front Laterals 15/15 x 3
Seated MP 25/15

Standing Rear Delt Raises
25/12 x 3
 

Zombie Inc

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Working out my diet here. I'm missing a pre-workout meal I believe.

Breakfast
1/2 cup oatmeal + 1 scoop whey protein
273 calories, 5g Fat, 29g Carbs, 27g protein

Meal 2
3 Eggs + 1/4 cup Almonds
446 calories
22g fat
10g carbs
26g protein

Meal 3
Chicken breast. Decent size, but not exactly sure how big.
150 Calories
7g fat
0g carbs
18g protein

Preworkout ?

Post Workout
Surge Recovery + 1 scoop whey protein
444 calories
2g fat
53g carbs
48g protein


Dinner - Will be vegetable with some sort of meat. Not sure on the break down since I don't always cook or decide

Last Meal
Cottage Cheese w/some fat free/sugar free jello mixed in.
1 Cup Cottage Cheese
18g protein
3g carbs
1g fat


Breakdown so far is(without pre-workout and dinner)
1438 Calories
37g Fat
95g Carbs
137g protein


Pre-workout I'll throw in a 2 scoop shake so thats another 200 calories + 44g of protein Any other tweaks or things I should add? Should I add some carbs to my pre-workout?
 
Zero V

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Very nice, well detailed log my friend. Keep it up.
 

Zombie Inc

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Day 2 March 30th

Weight 206 - Up 4 pounds since I lasted weighed myself.

Yesterday, I stuck to what I had posted above as far as diet, but I also added a few more shakes to get some more protein. Todays meals will be the same, except for dinner. Yesterdays workout ended up being really short, but here it is.

Deadlift
135/5 185/5 205/5 225/5 245/5
Pullups - No kipping, no swinging and all the way down
BW/3 BW/2 BW/2 BW/1 - Will aim for more next time
Seated rows
110/12 130/12 130/12 150/12 different machine, wasn't sure how much weight to use.
Facepulls
35/15 40/15 50/15 50/51

Normally I have a few more exercises in my back day, but I was running really short on time. Today is going to be chest.



I'm going to take my measurements in a few hours when I get a chance and post them. Until then, here is a quick update on the new supps.

DCP - Taking 2 pills 3x a day. Really haven't noticed any difference yet, but i'm sure its not something you notice right away.
Drive - 3 Pills am and 3 before workout. I seem to feel more focused after taking this, but i'm not sure yet.
Anabolic Pump - Starting off with 2 pills a day until next week when I bump it to 3. Haven't really noticed anything yet.
Wraath - 1 scoop during workout. Tastes really refreshing.
Jack3d - Took 1 scoop yesterday at 3pm. Had no problem sleeping at midnight. Will try 2 scoops today at around 2pm.
Lipotrophin - Took 2 before bed. Really didn't notice much difference.

If anyone has any better/updated protocols for taking any of these, please feel free to chime in.
 

Zombie Inc

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Arms
15 no flex, 17 1/2 w/flex - no change
Waist
39 - !!! down from 40
Chest
42 1/2 unflex, 44 flexed - no change
Thighs
25 1/2 - no change
Calves
17 - Up 1 from last time.

Fairly happy with the changes. Is there any other measurements I should keep track of? Will post start up pics soon. I'll also post pics 2 weeks in and at the end.
 

Zombie Inc

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Weight - 206 No change

Yesterdays workout went pretty fairly well. I decided to use lighter weight than normal since its been a few months since doing a 5 day split or any reps higher than 5, but to my surprise that lighter weight still was pretty heavy. Hopefully it won't take too long to get back to where I was, but more important this time around I want to focus on muscle contraction and not so much the poundage.

As far as the new supps goes, I upped my dose from 1 to 1.5 of jack. Not sure if I noticed the difference. Sustain Alpha smells sooo bad, but i'm crazy and still apply it anyways. And as a side note, as I was completing my hour long cardio(after weights) I felt like I could take on the world still. Was an awesome feeling! Until I got home and needed to take a nap, which is very unusual to me. Today is no gym, but I'll be back in tomorrow for legs(hmmm maybe I need 2 scoops of jacked tomorrow..)


Decline Bench Press
135/12 x 3 - Never do normal bench or decline so I warmed up with it
DB Bench Press
45/20 50/15 65/10 (65/6 drop 45/5)
Incline DB Bench Press
40/19 40/15 50/9 (50/6 drop 35/7)
Incline Flys
25/15 x 4
Pushups
BW/10 BW/10 BW/5
Seated Cable Flys
30/15 35/15 x 3
50's drop set on Cable Flys
Started at 45lbs and dropped 10lbs until I hit 50 reps.

Did 1 hour of cardio on the treadmill. Damn, I hate cardio...


Diet yesterday went almost as planned. Dinner ended up being late(around 10ish) so I didn't eat cottage cheese before bed and I probably should of had a shake inbetween, but oh well.

I was debating on how to post my meals and I have decided to just post them the day after instead of in smaller chunks.
 

Zombie Inc

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Yesterdays was a non gym day, but here are my meals.

Meal 1: 1/2cup oatmeal + 2 scoops of chocolate whey
Meal 2: Chicken + white rice(usually aim for brown rice, but didnt happen this time)
Meal 3: 2 scoops whey protein + creatine
Meal 4: Wheat Pasta + Tomato Sauce
Meal 5: Oatmeal + Milk

Will add some more protein in today, yesterday looks just horrible. Did feel a big difference in libido yesterday, but it could be a one off thing. Will keep an eye on it and see if it continues. Also, I notice my skin feeling a lot tighter. I definitely like this feeling. Since I don't have a way of measuring my bodyfat I can't really tell if there has been much change. I really don't see a difference in the mirror, but its still early.

Today will either be legs or shoulders. I'm going to a concert after so i'm thinking about putting legs off till tomorrow. I'll see how the day goes and play it by ear. Can't wait to get into the gym though!
 

Zombie Inc

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Yesterday I opted for shoulders.

Weight - 207 +1 To note though, I look a lot leaner in the mirror so I don't think goin up 1 pound is bad. We'll see how it goes.

DIET - Going to note how I take each product as well this time, just in case i'm doing something wrong.

Meal 1
Anabolic pump(at least 15 mins before), 3 drive, 2 DCP, 2 Vitamin-C, 4 fishoil and 2 hotrox.
1/2 cup oatmeal + 1 scoop chocolate protein powder

Meal 2
Chicken + Brown Rice + 2 DCP

Meal 3
2 scoop shake + almonds
3 drive, 3 DCP, 1 scoop of Jacked

During workout I drink 1 scoop of Purple Wraath

Meal 4
1 anabolic Pump, then 15 minutes after Surge Recovery + 2 scoops(50g carbs 60g+ protein)

Meal 5
2 Beef patties w/mustard(was heading to a show so didnt have time to cook a veggie)

Passed out when I got home so didnt eat again, but did take 1 DCP and 3 Lipotrophin-PM + 3 ZMA before going to bed


Workout

Push Press
95/12 105/12 105/12
Side Lat Raises
15/15 20/15 20/15 (20/15 drop 15/7)
Lying Rear Lat Raises
10/20 15/15 20/10 (20/7 15/8)
Seated Military Cable Press
40/20 40/15 50/10 (60/7 40/8)
Lat Raise Machine
45/20 45/15 50/10 (65/10 45/9)
Ended with 3 sets of 20 pushups

Followed by an hour of cardio on the treadmill. Speed+Incline changed constantly. I tried to keep my heartreat between 144-155


Today I'll be destroying me legs. woot!
 

Zombie Inc

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As of Friday my weight was at 201, very surprised to see that, but I expect it to be higher today. My diet over the weekend was pretty horrible and really lacked protein in general.

Here is my workout from Friday. I completed another workout since then, but forgot my log book and didn't get to write down the numbers.

Squats
135/15 135/15 135/15
Leg Press
270/12 360/12 380/12 400/12
Seated Calf Raises Super Set W/Set Ups
Std Calf Raised
90/20 90/20 90/20
Step Ups
50/12 50/12 50/12
Calf Raises
140/30 140/20 165/20 180/20


Today's routine will be back. Can't wait!
 

Zombie Inc

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Weight - 207
Measurements - Same except waist is now at 40 inches

Diet yesterday sucked, but I am working on consuming more food.

Meal 1
1/2 cup Oatmeal + 1 scoop Whey Protein
Meal 2
1/2 Cup Oatmeal + 3 scoop Whey Protein
Meal 3
Shake with 49g carbs 66g protein
Meal 4
Pork Chop, Broccoli and Cauliflower.

Today I'm going to add a pork chop to meal 1 and 2. I'm also upping the dose of Anabolic Pump to 3 a day and bumping my oatmeal intake to 3/4 cup for each meal(soon a cup). I'm hoping the slowly I can build up my appetite to eat enough food.

Workout from yesterday went FANTASTIC. Even without the use of JACKED I still managed to fill on top of the world.

Note - I aim for 45 seconds of rest inbetween sets. Only exception is deadlifts and squats unless otherwise noted.

Deadlift
135/5 195/5 205/5 225/5 255/5(PR) - Really felt my legs getting into it on the last few reps.
Chins - Tried to at least do 20 no matter how many sets it took.
All BW 5, 4, 2, 3, 2, 2, 2
Seated Row
115/12 135/12 155/12 155/9
Single Arm Cable Rows - these didn't feel right
45/20 60/15 70/7 (80/7 drop 60/8)
Facepulls
35/15 45/15 50/15 55/15

Cardio - Yesterday, I did HIIT instead of the normal routine due to lack of time.
1:[email protected] then :[email protected] - Normally I do 7.5, but it wasn't doing the trick. Even 8.5 didn't really make me gasp for air. I was amazed.

Only 8 hours till its time to hit the gym up again!
 

Zombie Inc

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Quick update on each supp and my impression so far

Purple Wraath - Taste fantastic. Doubt I'll see immediate benefits from Purple Wraath, but it is definitely refreshing during my workout
Drive - Nothing to note yet.
DCP - Same
Anabolic Pump - I dosed 2 caps a day instead of 3 the first week so I'm expecting this to pick up as I add more carbs. Really haven't noticed much from it.
Jack3d - Godly IMO. Taking only 1 scoop(around 3-4pm) right before I leave work and head to the gym(25 mins b4 workout). Have tons of energy with no jitters and there seems to be no crash.


Weight - 206 Feeling and looking leaner imo though.

Yesterdays Diet
Meal 1
3/4 cup Oatmeal + 3 scoops whey
Meal 2
Porkchop
Meal 3
3/4 Cup Oatmeal + 3 scoops whey
Meal 4
Surge Recovery + Whey(50g carbs and 66g protein)
Meal 5
6 ounces of chicken(I believe) and cauliflower+broccoli
Meal 6
Half a banana

Just couldn't eat the second porkchop yesterday. Had no problem downing the oatmeal though. Today I have 3 pieces of chicken I'm going to eat instead of porkchops. Hopefully those will go down easier.

Yesterdays Workout

DB Flat Bench
45/20 55/15 65/10 (65/8 drop 45/9)
Flat Flys
25/15 x 4
DB Incline Bench
40/20 40/15 50/10 (55/7 drop 40/8)
Incline Flys
25/15 x 4
Seated Flys
35/15 35/15 40/15 40/15

Weight is moving up from last session and I'm creeping close to where I was at before I switched to 5x5. Hopefully next week i'll be there.

I kept my rest to 45 seconds on all exercises as well. Normally this kicks my ass, but I was feeling great after my workout. Even after an hour of weights and an hour of cardio I still had plenty of energy. I was practically giddy walking to my car I had so much energy.

Cardio - 1 hour on treadmill.


Today will be legs, but I don't think I will be squatting today. My lower back still seems to be pretty tender from the deads on tuesday. Won't know till I arrive at the gym though!
 

Zombie Inc

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Weight - 204

Yesterdays Diet
Meal 1
3/4 Cup Oatmeal + 3 scoop Whey protein
Meal 2
10oz of chicken(give or take) and very little white rice
Meal 3
3/4 cup oatmeal + 2 scoop whey + banana
Meal 4
Surge Recovery(50g carbs 66g protein)
Meal 5
chicken + almonds

Over 200g protein, but still not quite there.


Yesterdays Workout

Leg Press
270/20 360/15 450/10 540/7(PR)
Hack Squats
180/20 200/15 250/10(PR) 270/7(PR)
Calf Press Super Set W/Step Ups
Calf Press
90/25 100/25 100/25
Set Ups
60/12 60/12 60/12
Seated Calf Raises
90/20 100/15 125/10 150/7(PR)

Cardio -
20 Minutes on Bike
40 Minutes on Treadmill


I feel as if my leg workout is missing something. Debating whether I should only do 1 exercises for calves versus doing 2. Today I'll be hitting up shoulders! Definitely one of my favorite days in the gym.
 

Zombie Inc

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Quick Update

Weight as of Friday was 202 - Pretty impressive, but usually the weekend is when I gain it all back so we'll see how the scale looks later today.

Fridays Workout:

Push Press
95/12 105/12 115/9
DB Side Laterals
15/20 15/15 30/10 (30/7 drop 15/12)
Bent Over Lateral Raises
30/12 30/12 30/9
DB Military Press Seated
35/16 35/15 40/10 (45/7 drop 45/4)
Smith behind back shrugs
75/20 125/15 175/10 195/5
Lateral Raise Machine
45/20 50/15 65/10 (80/7 drop 65/8)


Today is back day.. SWEEEEETT!!
 

Zombie Inc

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Weight - 204

Yesterdays diet went alright, but was kind of hectic. Dont' really have exact details except it involved a lot of chicken and oatmeal. The workout didn't go so well either in my mind. This is due to multiple reasons.

1) Didn't sleep well sunday night. Even with the aid of Lipotrophin-PM.
2) Played basketball/Volleyball all day sunday, which is unusual for me
3) forgot to take my dosing of JACKED and DRIVE before my workout.

Anyways, here are the numbers.

Narrow Grip Pulldowns
105/20 105/15 120/10 (135/7 drop 105/5)
MTS High Row
40/20 40/15 50/10 (60/7 40/9)
Chin Ups - Aimed for 20 total
3, 2, 2, 2, 2, 2, 2, 1, 2(45 seconds of rest inbetween each attempt)
Facepulls
40/20 45/20 45/20 50/20

As you can see my chin ups really sucked yesterday. Very depressing. Hopefully todays chest day ends up a lot better.

Cardio
20 minutes at incline of 11 and speed of 2.8
 

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